Add weight training back into your routine to build muscle mass.
By losing weight, you've undoubtedly improved your health and may look a lot better than pre-dieting. Losing weight can lead to muscle loss and make you look slightly saggy, however, particularly if you've lost weight quickly at a rate of more than 1 to 2 pounds per week, according to trainer Ben Greenfield. Building muscle can help add shape and definition to your physique -- just be careful you don't regain fat in the process.
Increase Your Calorie Intake
Raise your calorie intake. Just after ending a diet is the best time to build mass, according to the writers at "Flex" magazine. Your body is primed for growth following a diet, so add calories by increasing your carb intake by 150 grams per day. Get these carbs from healthy sources such as sweet potatoes, high-carb fruits like bananas and pineapple, brown rice, whole-grain breads, beans and peas.
Keep Your Eating in Control
Avoid binging. It can be tempting to let yourself have treats and cheats after a diet as a reward and let yourself off with the excuse that the extra calories will assist muscle building. Binging can lead to excessive weight gain, the vast majority of which may be fat, not muscle, according to bodybuilding diet coach Alberto Nunez.
Start weight training if you're not already. Weight training is highly effective for fat loss, but if you've neglected it while dieting, now is the time to start. Kick off with two total-body lifting sessions each week. Focus on quality over quantity, so pick just four moves and give them your all.
Choose Large, Compound Movements
Perform back squats or dumbbell lunges, deadlifts or leg curls, chinups or seated rows and incline bench presses or pushups in each session. Aim for three sets of eight repetitions in session one, three sets of 10 in session two and three sets of 12 in session three. In your fourth workout, increase the weights and drop back to three sets of eight and work your way back up again.
Expect to Gain Fat
Accept that you may gain a little fat back. To build muscle, you need a surplus of calories -- the opposite as when dieting. You can control this by keeping an eye on your calorie intake and taking regular progress photos to ensure you're not gaining fat too quickly. Because you'll gain a small amount of fat when building muscle, you shouldn't stop dieting and start building muscle until you're 15 percent body fat or lower, advises strength coach Marc Perry.
Check with your health care provider before changing your routine and get a full medical assessment if it's been a while since you lifted weights or trained at a high intensity.